Mar 05 2025 13 mins 1
Testosterone is the engine of vitality and the foundation of muscle growth, energy, focus and resilience. Unfortunately, modern life can make it hard to maintain optimal levels, due to factors like poor diet, chronic stress and environmental toxins that can disrupt production at every step of the process.
In this episode, we break down how testosterone is made, including why nutrient-dense foods (especially those rich in cholesterol, zinc, and Vitamin D) are critical, and how deficiencies in these key building blocks can tank your levels of this vital hormone.
But diet isn’t the only factor. Poor sleep, excess body fat and exposure to synthetic estrogens from plastics and tap water all play a role in lowering T. We discuss how stress drives up cortisol, which directly suppresses testosterone production, and why lifestyle choices — like tight clothing and prolonged heat exposure — can further sabotage your hormones.
More importantly, we cover practical, science-backed strategies to optimize testosterone naturally. That includes getting high-quality sleep, lifting heavy weights, spending time in the sun, and keeping your testes cool. We also dive into why pre-cooling before exercise can give your testosterone a major boost, and why avoiding plastics and chemical-laden personal care products matters more than you think.
If you want to go even deeper, check out episodes 32 and 65, where we explore the downsides of testosterone replacement therapy and why T levels influence your ability to take on hard challenges.
Testosterone production is complex, but small, consistent changes can make a massive impact. Tune in to learn how to take control of your hormones and build a lifestyle that supports optimal performance.
Learn more:
32: Testosterone Replacement Therapy: The One Downside Nobody Talks About: https://www.primalshiftpodcast.com/32-testosterone-replacement-therapy-the-one-downside-nobody-talks-about/
65: Why Testosterone Affects Your Drive to Do Hard Things: https://www.primalshiftpodcast.com/65-why-testosterone-affects-your-drive-to-do-hard-things/
How Xenoestrogens Make You Infertile and Sick: https://michaelkummer.com/xenoestrogens/
Thank you to this episode’s sponsor, Peluva!
Peluva makes minimalist shoes to support optimal foot, back and joint health. I started wearing Peluvas several months ago, and I haven’t worn regular shoes since. I encourage you to consider trading your sneakers or training shoes for a pair of Peluvas, and then watch the health of your feet and lower back improve while reducing your risk of injury.
To learn more about why I love Peluva barefoot shoes, check out my in-depth review and use code MICHAEL to get 10% off your first pair.
In this episode:
00:00 - Intro
01:13 - How testosterone is made
02:05 - Why cholesterol is critical for T production
03:03 - The power of sun exposure for testosterone
05:45 - What kills your testosterone levels
08:10 - Signs of low testosterone
08:44 - Natural ways to boost testosterone
12:35 - Final thoughts
Find me on social media for more health and wellness content:
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Website: https://michaelkummer.com/
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Pinterest: https://www.pinterest.com/michaelkummer/
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Twitter/X: https://twitter.com/mkummer82
[Medical Disclaimer]
The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.
[Affiliate Disclaimer]
I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you’d like to support me, please use my affiliate links or discount code.
#TestosteroneProduction #OptimalHealth #LowT #Health #Wellness
